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09.10.16

09.10.16

Bench mark WOD for the Ramp It Up! Fall Challenge
a) 20 minutes to find a 1RM thruster
– POPs: this must be one fluid motion from bottom of squat to OH (not a clean and jerk or push press) any bend in the knee on the catch will not count
b) For time:
1K row
50 air squats (below parallel)
20 push ups (perfect chest to floor)
400m run
10 pull ups or ring rows (no bands)